07/05/15- Paula's Eating/Exercise Journal : Tuesday

by Paula (Clean Eating Expert) 6. July 2014 06:56

Pain & Strains- Part 1

I am as guilty as the next exercise enthusiast of working through soreness and muscle stress, but it is a fine line. A recent study by the American College of Sports Medicine (ACSM) found that 42% of exercisers hurt themselves periodically. Most common injuries are knee pain and sprains, and upper shoulder/arm strains. I've been in that category in the last year. Part of those statistics comes from weekend warriors and people beginning exercise and over doing it, or beginners using improper form. If you're tired or using bad form, you may change your swing or your gate, which can create strain.

If the pain is sharp, shooting, radiating, or searing, this is your body trying to get your attention. Stop. Ice it and check for swelling. If the pain seems 'severe', seek medical attention immediately. If it feels moderate, take an anti-inflammatory, keep icing it, and evaluate the pain the next day. If pain wakes you up at night, feels worse in the morning, or prevents you from a full range of motion, see your doctor.

If a doctor tells you that you have tendinitis or a stress fracture, you should rest it.

If your doctor gives you an okay, don't stop exercising when you're healing, but re-evaluate your choice of exercises. If running hurts, try swimming, which is lower impact. Dr. Windee Weiss, Ph.D., associate professor in the school of health, physical education, and leisure services at the University of Northern Iowa, explains that activity delivers oxygen and nutrients to help your body repair itself. It also improves your mood and attitude, which is critical to the bodies process of repair.

Tomorrow we will investigate this mind-body connection with pain and strains.

07/05/11-Tuesday Workout Diary:

bike ride on the street with hills- 65 minutes, 15 miles

07/05/11 - Tuesday Food Diary:


1 whole wheat wrap (100 cal)

2 tbls organic almond butter (186 cal)

1/2 banana, 1/8 cup strawberries (70 cal)

A.M. Snack-

whey protein shake (125 cal)

grapefruit (50 cal)


grilled veggie open face sandwich (320 cal.) I took two toasted pieces of Ezekiel toast, covered in cooked zucchini, onions portabella mushrooms, cherry tomatoes, asparagus, 1 oz fat free feta, 1/2 oz mozzarella, then I microwaved for 55 seconds to melt and warm. I ate with a fork and knife as an open faced sandwich. It was AMAZING, low-sodium, low oil and healthy. In a restaurant it would have cost me $12 and had 500 calories

apple slices and pear slices (55 cal)

P.M. Snack-

8 oz non fat cottage cheese(160 cal)


5 oz roast turkey (360 cal)

1/2 spaghetti squash, onions, porchini mushrooms, fat free feta cheese, drizzle of balsamic glaze (130 cal)

1/2 cup sauté pea-pods, onions, garlic, Italian spices ( spray with butter flavored non stick spray)(40 cal)

1 small whole wheat dinner roll (50 cal)

1 dove sugar free chocolate pattie (40 cal)


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Paula's Healthy Living

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